When you wave someone goodbye, does your arms jingle along? Are you embarrassed by how your flabby arms wave back and forth or how wide they are when pressed against your sides? If you’re in need of effective ways to trim your arms, here’s how!
1. Plan Your Meals
Your ideal diet should be one that has a ratio of 60% protein, 30% carbohydrates and 10% fat. Also, remember not to eat two hours before bedtime. If you are even more serious about eating right or have an underlying health condition, you could also see a registered dietician to get some advice on proper nutrition and how to develop your own food plan so that you will have nutrient-dense diet.
2.Work Your Butt Off
Before going specifically to the arms, commit to a good cardio workout routine first. Plan three to four times a week for a 30-minutes or one-hour session of an effective cardio exercise. Keep your exercise routine exciting and vary it to stay interested and committed. Cardio exercises include running, walking, hiking and even playing basketball.
3. Kickback Workouts
Equipment: One or two 5 to 10-lb. dumbbell(s)
- Sit down on firm surface (such as a weight bench).
- Place your left arm on your left thigh.
- Place the dumbbell in your right hand and slowly extend the right arm over and behind your body.
- Repeat 15 times and switch arms.
Kickback alternative motions
- Hold both dumbbells in each of your hand.
- Bend at your waist so that your torso is parallel to the ground.
- Keep your upper arm next to your torso, while bending your elbow at a 90 degree.
- Straighten your arm.
- Repeat the motion 10 to 15 times for three sets.
4. Arms And Biceps Workouts
Equipment: Two 5 to 10-lb. dumbbells
Arm Curls
- Hold both dumbbells in each of your hand.
- Slowly raise them to your shoulders with your palms facing away from your body.
- As you lift, flex your biceps and do not move your upper arms or elbows.
- Hold for two to five seconds and slowly release.
- Repeat 10 to 15 times.
Arm Circles
- Stand tall; straighten your back, face forward and feet hip-width apart.
- Stretch your arms out.
- Flex your forearms, biceps and triceps.
- Start with small circles to larger and back to small.
- Repeat the motion for 20 full rotations backward and forward each.
Bicep Curls
Equipment: Two 32-ounce bottles filled with water or dumbbells
- Place one in each hand.
- Slightly bend your knees, tummy tucked, back straight, elbows close to your sides.
- Raise and lower the bottles at a moderate pace.
- Repeat 15 times for three sets.
5. Triceps Workouts
Equipment: One or two 5 to 10-lb. dumbbell(s)
General exercise for triceps
- Sit in a chair.
- Hold a dumbbell in your left hand and raise your left arm up, palm facing in.
- Slowly bend your left arm so that the dumbbell now rests behind your left shoulder.
- Take 3 seconds to straighten your left arm. Hold the position for 1 second.
- Take 3 seconds to lower the dumbbell back to your shoulder by bending your elbow.
- Pause, and then repeat 8 to 15 times with your left arm.
- Reverse positions and repeat 8 to 15 times with your right arm.
- Rest; then repeat another set of 8 to 15 repetitions on each side.
- Do three sets in a session.
Triceps Extensions
- Sit or stand.
- Take a dumbbell in one hand.
- Raise the dumbbell straight over your head.
- Lower your arm until your elbow forms a 90 degree angle.
- Extend your arm back over your head.
- Repeat the motion 10 to 15 times for three sets.
Triceps Press
- Lie down on a bench.
- Hold both dumbbells in each hand.
- Raise your arms straight up and bend your elbow.
- Extend the dumbbells straight up 10 to 15 times for three sets.
- Extra Exercises
6. Push-Ups
Diamond Push-ups
- Put yourself in regular push-up position.
- Put your hands together so that your thumbs and index fingers are touching to form a diamond shape in between your hands.
- Do the push up this way 15 times for three sets.
Alternative push-ups
- Place your hands on a wall.
- Push your upper body away
- Do the motion 15 times for three sets.
7. Dips
- Sit on the edge of a chair or low table.
- Place your feet flat on the ground and your hands on the surface you are sitting on.
- Slowly lower your body until your arm is bent at 90 degree angle.
- Rise up your body by pushing against the surface.
- Repeat the motion 10 times for three sets.
